7 Simple Tips To Get You Sleeping Again

Are you experiencing constant sleep problems? You are not alone. Statistics reveal that millions of people in America have to deal with sleep disorders that affect the quality of their lives. Different factors often cause a lack of sleep, and finding out the cause can help you resolve this problem. Not sleeping enough every night can affect your health, both physically and mentally.

As you sleep, the body produces certain hormones that affect your memory, mood, energy, and even concentration. The lack of sleep can, therefore, make it hard for you to function correctly during the day. Experts also reveal that chronic sleep disorders can lead to problems with hypertension and diabetes. You can, however, avoid all these issues by solving sleep deprivation. Here are some of the tips that can help you out.

1. Have a constant routine

If you don’t already have a continuous sleep schedule, establishing one can help you sleep better. You should find out the most comfortable time for you to go to bed every night and set a time for waking up each day. Having a consistent sleep routine can help you train your mind and body accordingly. Most people get tempted to sleep very late, especially during weekends, interfering with regular sleep routines. If you are having difficulties with establishing a sleep routine, let your alarm help you out.

2. Reduce your intake of alcohol and caffeine

Do you often take coffee in the evening? It could be the reason why you may be experiencing insomnia. Coffee contains a potent stimulant known as caffeine that can stimulate your mind for hours. Taking coffee before sleep can, therefore, make you remain awake for long when you are supposed to be resting.

Other than that, caffeine sometimes causes frequent awakenings in the middle of the night. Drinking alcohol can also lead to poor quality sleep. Though this substance has sedative effects during the first few hours after consumption, it can lead to restless sleep due to the constant urge to visit the toilet.

Some of the medications that act as stimulants, such as inhalers or decongestants, can also affect your sleep. If you are using such, you can ask the doctor the best time to take them to avoid interfering with your sleep patterns. The doctor can also prescribe alternatives that may not have such effects.

3. Avoid napping

One of the causes of sleep deprivation is constant napping during the day. Lots of people who don’t have enough sleep at night spend a few hours during the day napping. This is discouraged since sleeping too much during the day can prevent you from getting enough sleep at night. If you have to nap, you should not do it for more than 30 minutes. The best solution is establishing a consistent bedtime routine so that you don’t have to deal with sleep debt.

4. Be active

You can also boost sleep quality by maintaining an active lifestyle. For instance, regular exercise not only helps you keep fit but also affects how you sleep. If you don’t have the energy for gym classes, you can do light activities such as cycling or walking for at least an hour each day. As you do this, you should focus on the timing since exercising an hour before bedtime is not recommended. You should engage in physical exercises at least three hours before you go to bed.

5. Reduce activities during bedtime

Most people do a lot of things on their beds, such as watching movies, chatting, browsing, listening to music, making calls, or studying. All these activities can affect your ability to fall asleep. For instance, when you watch movies from your bed, the bright light from your screen has effects on the circadian rhythm in your body. The light can make you stay more alert during the night.

By limiting such activities during nighttime, you can boost your ability to fall and stay asleep. You should only use the bed for sleeping. Designate specific areas such as the living or study room for you to do the rest of the activities.

6. Eat at the right time

Taking heavy meals right before bed can activate your digestive system causing more alertness during the night. If you often experience heartburns, you should avoid eating before sleeping since this can worsen the condition. Do not take a lot of water at night since this tends to overwhelm the bladder, forcing you to wake up regularly when you should be resting.

7. Ensure that your sleep environment is comfortable

Making some changes in your bedroom can enhance your sleep. For instance, if you have been using an old mattress, you should consider getting a new one. Sleeping on a comfortable mattress can prevent you from constantly tossing and turning so that you enjoy your rest.

Check on the temperature of your bedroom and adjust it if it is affecting how you sleep. For instance, very heavy bedding can lead to excessive heat at night, preventing you from sleeping comfortably. You can also regulate the lighting in your room by using curtains that don’t allow too much light penetration. Noise is also a factor that can prevent you from sleeping soundly. Reducing noise during bedtime can help you sleep for longer.

8. Minimize stress

High-stress levels can also prevent you from relaxing during nighttime. When you spend your evening overthinking about the complications in your life, you may not be able to catch any sleep. Look for ways to reduce stress so that you can help your body and mind relax during the night. Practices such as meditation or yoga can help you manage stress. Physical activities also keep high-stress levels at bay.

People with insomnia should also consider engaging in cognitive therapy. This can help you identify things that may be contributing to your lack of sleep. From such sessions, you can also learn so much regarding sleep norms and come up with some reasonable sleep goals.